How ULTRA-PROCESSED FOOD is Causing You to Overeat
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- เผยแพร่เมื่อ 16 ก.ย. 2024
- Ultra-processed diets increase food intake and weight gain - but what is ultra-processed food? Subscribe at / nourishable
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Footage: Shutterstock, Pixabay: Ganesh balasubramanyam Wow Phochiangrak , Pexels: FancyCrave, FreePik
A 2019 study showed that eating an ultra-processed diet increased food intake and weight gain. Minimally processed foods are plants and animals eaten whole or altered by methods like crushing, drying, heating, netflix and chilling, or fermenting. They can include oils or spices used in cooking - picture starting with whole raw foods in your home kitchen. Ultra-processed foods are formulated with lots of industrially produced additives and little-to-no whole food. Scan the ingredients list for sugar and salt, as well as super refined stuff like soy protein isolate, high fructose corn syrup, stabilizers, added flavours, colours and unicorn snot to know if a food’s processing has gone ultra. Eating lots of ultra-processed food is associated with obesity and other chronic diseases.Twenty healthy adults were recruited to live at a research center for a month. For two of those weeks subjects ate a minimally processed diet and the other two weeks ate an ultra-processed one. They were presented with food and could eat as much as they liked. The diets were matched for total calories, fiber, sugar, sodium, fat, protein and carbs - so nutrient content was the same but the processing was different. A day on the ultra-processed looked like this: croissants, sausage and blueberry yogurt with fiber sprinkles for breakfast, turkey quesadilla, refried beans and fiber sprinkled diet lemonade for lunch and chicken salad sandwich, syrup canned peaches, cookies and more lemonade for dinner, plus unlimited snacks like chips, peanuts, goldfish crackers. A minimally processed day could start with plain yogurt with fruit and nuts for breakfast, a spinach salad with whole grains, chicken breast, fruit and seeds for lunch, and beef roast with rice pilaf, steamed broccoli, salad, nuts and fruit for dinner, plus unlimited nuts and fruits for snacks. Subjects ate 500 more calories per day on the ultra-processed diet and gained two pounds in two weeks, whereas they lost two pounds on the minimally processed diet. They ate more ultra-processed food much faster. Subjects rated both diets equally tasty and satisfying - but here’s a key - when eating the minimally processed food they had higher levels of the appetite-suppressing hormone PYY. Shifting to a minimally processed menu with more plants could be an effective tool for obesity. Take stock of your diet and see whether you can shift towards less processed options - like swapping fruit flavoured for plain yogurt with whole fruit. Another approach is to focus on foods that naturally contain fiber, like fruits, vegetables, whole grains and legumes. Remember those fiber sprinkles? Every ultra-processed meal had to add in fiber. All that processing removes this super important nutrient that we can’t digest, but microbes in our microbiome can! There are challenges in switching to minimally processed food - it can be more expensive, more time-consuming and requires cooking skills. The reality is that we need larger policy changes to make a global impact. In the misinformation age of nutrition, advice can seem convoluted. But at the heart of it, here it is: avoid that ultra-processed stuff and strive for a minimally processed diet with lots of plants. Eat real food. That’s what science tastes like.
Who knew getting heart disease and diabetes could be so delicious and inexpensive.
Jay M Yes. This is the time I take it as a wake-up call. I just had Rheumatoid Arthritis a month ago from years of junk food and fast food. I'm still 31.
Unfortunately it’s not inexpensive,but yes ultimately people dying young is good for the overpopulated environment
Love the simple facts of this video, thank you. Highly processed foods are convenient due to the lifespan not to mention a busy life. I have found frozen vegetables have been crucial in a cooking plan with a zero chemically processed food, no additives or preservatives. Cutting out all fast foods and highly processed foods leaves you with no choice but to eat clean, Eg a handful of almonds as a snack. I’ve found myself feeling much better mentally and physically from cutting out all food sources chemically enhanced/highly processed.
Amen. You did it like it should be done: easy and smart!
you just brought up Netflix and chill
🤣 lol I said the samething to myself...guess she's tryna stay irrelevant with time we live in
What I found intriguing is that the examples of the 'ultra processed' diet didn't really look all that heavily processed, compared to what I was expecting it to be... I was thinking it would be hot dogs and Twinkies. I guess I eat a lot more 'ultra processed' food than I thought I did
Yes, I had that reaction too! Many of the meals from the ultra-processed diet could be made in a more minimally processed way - for example, it is certainly possible to make turkey quesadillas and beans a healthy, minimally processed meal by starting with whole foods and prepping yourself.
Agreed. Chicken sandwich is ultra processed? Lemonade too? I guess if you use the powder it can be ultra processed. The point is not all lemonades are the same
@@Nourishable m
Nice presentation, well explained with good contention and coherence..Subscribed!
Amazing video! Should have 10 billion views. I didn't know the difference between processed and unprocessed food until I was 42 years old. Will show this to my kids now, so they don't make the same mistakes I've made until now. This is life changing knowledge. Thank you 🙏
I love your videos!❤️
No wonder I’ve been eating so much.
The glycemic index is higher. The food is broken down and absorbed faster even if it still has the fiber. It also has the fiber taken out which makes it worse. It cause s blood sugar to crash making you hungry.
Lara, really enjoyed this video: funny, well explained, and scientifically correct. Well done!
I have chosen your video to be a source of my presentation and I am glad to do this. Keep going 🤍
Hahah “yesss planned overs!!” Great video 🥳
concise video with some good flow. thank you!
Don't conclude anything regarding organic / conventional grown food or show us the data Blood samples f.ex. showing same amounts of pesticides?
Agree totally that whole real food is to prefer - who doesn't ?
A bit of thought and it’s actually easy to have a reasonably tasty unprocessed diet ,but with some sweeties
I used to want to try ALL the new flavored things when they were released and slowly over time as I tried to make better choices with my food I realized the flavors that were fun and interesting just tasted like plastic and were no longer a draw for me. Now I feel revulsion when I see birthday cake flavored Kit Kats and I no longer like the mouthfeel of white breads , pastas and crackers. This food is so sneaky and even some things I felt were healthier have artificial flavorings added pretty often.
I mean it’s simple really, ultra processed foods give off much more dopamine and are much more calorie dense and faster burning. That compared more whole foods and you’ll soon see you’re eating to fill your hunger and not for that hit of pleasure. Fast food really does act like a drug, especially sugar more than salt.
Good advice.
so if someone ate processed food but say 1700 calories a day what would happen
First, it depends on your type of body (endo-, ecto- or mesomorph type) how much calorie intake you need, based on your metabolism. So let's say you have a body type which 1700 calories are enough for to lose weight, you can all eat this from (ultra) processed food, you're still gonna lose weight because it is called calorie deficit. If you would eat 3000 calories a day, all from raw food, you'll still gain weight. But of course, you really should not focus only on calories but the quality of the food!
The potatoes! too funny
Man this channel is sooooo close to being "tight". Keep it up
lol what?
Great video
I call ultra-processed food STUFF - Super Tasty but Unhealthy Fake Food.
The minimal processed food looks like caveman food.
I’m a Food Scientist, Researcher Professor at the University of São Paulo. I strongly disagree with the concept of ultraprocessed foods. Moreover, the concept of minimally processed foods is not accurate!
Soooo…. maybe explain why, then?
But Unicorn Snot is soooo good. 😂
Ovoid vegetable oils
Did this make anyone else want to devour that salad or just me
THis is random but what are your thoughts on rice and arsenic ?
yoooo anyone from my class here?
This experiment sounds like it had no point to it. Comparing the intake between both food types, as opposed to a neutral baseline, gives you no meaningful data.
Yes there was a difference of 500 ca, but it tells you nothing to why. While unlikely, they could even be undereating as far as I'm concerned.
The phrase "rated both diets equally tasty", sounds like a biased set of subjects compared to how distinct the diets were.
Personally, I would likely also eat far less than 500 ca on the healthy diet, because I would just be eating to satiate hunger, there's zero pleasure in it.
Thank youuuu
And unicorn snot 😄
I have a question, since when sprinkles are called unicorn snots?
hi Faneeza! (Omar) lol
@@OkiOffshore HI OMAR!!
viva el mar de venesuela gentee
GROW FOOD!!!! LIVE SUSTAINABLE, HAVE A HOME STEAD.
You are wrong. Picking and bringing food to the market (transportation) so you can buy it and then eat it is not "processing" the food. Processed food is food made in a factory that comes in boxes, bags, bottles, cups, jars, cartons, and cans that contain various additives and chemicals not found in whole foods. These foods are basically pre digested containing very little fiber. Weight gain caused by these foods will be the least of your problems on such a diet. Eating these foods over time will lead to metabolic syndrome (obesity, high blood pressure, high cholesterol, diabetes, heart disease, cancer and stroke). And if you add regularly eating fast food to this diet you will become very sick in your later years and then die early.
Jorge Gonzales
Processed foods aren't just microwave meals and other ready meals. A processed food is any food that has been altered in some way during preparation. Food processing can be as basic as: freezing.
She explained minimally processed and ultra processed at a high level so the video would not become convoluted. Fresh fruit and vegetables are processed the ground they are grown in, the plant food, the pesticides the cutting, packing, transporting or freezing all of which may alter the nutrients of the individual food.
Then you have ultra processed where the original food source is so processed it should be against the law to sell it for human consumption. 😝
Most people use the term "processed" to mean what professionals in the food industry have agreed to call "ultra-processed".
Food industry professionals need to distinguish between things like plants covered with dirt and germs still attached to inedible stems or roots (i.e. "natural" food) and something clean and safe to eat (i.e. "minimally processed") like the whole foods you find in the veggie section of the grocery store.
The common consumer rarely encounters completely unprocessed untouched food unless they garden lol
Tl;dr Lettuce and carrots don't grow pre-washed and pre-cut in a bag. Therefore, they're processed foods.
This woman is beating around the Bush too much. Talk to a doctor in alternative medicine about hidden food allergies (or intolerances).
oni`chan uwu